Has the last few attempts of getting strong and lean left you feeling like this guy?

One of the biggest misconceptions with training is that if you are walking out of each session feeling flogged and smashed, then you will be getting results.It's time to wake up and smell the roses.

If you continue doing the same thing over and over without getting different results, you need to change it up.

The most effective way to make long lasting changes to your lifestyle and body is by following these 3 simple methods.

1. Know your Macronutrient Breakdownsfor your desired goals and stick to them with consistency. Macronutrients is referring to Carbs, Proteins and Fats. Depending on your goal you need to alter the total amounts and % of each one. E.g. A 2000 calorie diet broken up into:-40% Protein-35% Carbs-25% FatOnce you have worked out your macros, you'll have a good indication of how to plan your meals and stay accountable.

2. Know the Training Volume required for your goal and how to progressively overload, so that you can continue creating a stimulus for adaptation.

Make sure you are continuously overloading the stimulus you are providing your body.This will allow your body to adapt and become both stronger and leaner.Knowing the correct formulas on how to progressively overload without hurting yourself is crucial. 3 weeks of smashing yourself, just to have 5 weeks on the sideline is just as bad as plateauing for 8 weeks. Be smart and you'll reap the rewards.

3. Structure your sessions and get your Technique on PointStructuring a session properly will help you hit all forms of intensity allowing your body to adapt faster. Fitting in warm ups, mobility, heavy strength, strength volume and conditioning can be hard to juggle.But all of these are as important as each other and need to be implemented into your training if you want lasting results. Include the major compound lifts in your session to be efficient with your time. The more muscle being utilised, the "more bang for your buck" (especially the squat, deadlift, strict press, handstand and power cleans)

It has come to my attention that not everyone is familiar with these simple rules for getting results.That is why we are offering a FREE 15 minute phone call to help you get off the mouse wheel and finally get some real results.